CrossFit WOD:
Strength:
E2.5MOM for 15min:
Floor Press
6-6-5-5-4-4

Metcon:
AMRAP in 20min of:
Run 400m
15 KB Thrusters (#24/16,x2)

Endurance:
5 Rounds for time:
1 Stairs Ascend
30 Box Jumps
Row 500/400m
30 Knees-to-elbows